IFS Loving Kindness Meditation

What if you turned loving kindness inward, to the parts of yourself that need it most?

This 15-minute guided meditation takes the ancient practice of loving kindness (metta) and transforms it through the lens of Internal Family Systems (IFS). Instead of directing compassion toward others, you'll extend love, appreciation, and acceptance toward the different parts of yourself—including the ones you've been at war with.

This isn't your typical self-love practice.

We're not bypassing your inner critic or pretending your anxious parts don't exist. Instead, you'll meet them directly—with curiosity, compassion, and radical acceptance to create internal peace and balance.

You'll be gently guided through three stages:

• First, connecting with a part you already appreciate (building that felt sense of compassion)
• Second, extending kindness to a neutral part (deepening the practice)
• Third, offering loving kindness to a part you struggle with—your inner critic, your people-pleaser, your saboteur, whatever part shows up

The meditation acknowledges resistance. It welcomes protector parts. It doesn't force anything. This is an invitation, not a demand.

Who this is for:

• Anyone curious about Internal Family Systems (no prior experience needed—the meditation guides you through how parts might show up)
• People who struggle with harsh self-criticism or inner conflict
• Those who've tried self-compassion practices but they felt hollow or forced
• Highly sensitive and neurodivergent folks navigating complex inner worlds
• Anyone ready to stop fighting themselves and start listening

A note from Jessica:

I created this meditation when my daily loving kindness meditation overlapped with my training as an Internal Family Systems practitioner. I felt the urge to turn the loving kindness practice inward and couldn't find any resources on it, so I decided to create my own.